121113

0900
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

215. Felt easy and did a set of 3 on the 5th minute.

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

These are awful and I almost passed out. 5 seconds felt like forever.
175, 185, 185, 190, 190.
Video on my fb page.

Conditioning
90 seconds ME Double-Unders
-then (without resting)-
Row 1K
100 Double-Unders
Row 500m
For time.
*Please note score as total Double-Unders and total time.
120 DU  I locked up at first. Settled into the workout and got better. Still slow though.
8:31. 10:01 total time.

1200
BB Gymnastics
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
Up to 140 for 3 sets. Felt great.
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
Up to 175. Did a power clean for one of the reps because my legs were locked up from FS.

Conditioning/Strength
EMOM 10 minutes
3 squat clean thruster (115) TNG

Conditioning
Run

1420
Off to work.